POWER BEAR A

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
rufus_bear
Rating:
 Rating: 5.0/5.0
Created By:
rufus_bear on January 13, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Abs, Back, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press-1060
-1060
-1060
Front Dumbbell Raises-1060
-1060
-1060
Lateral Dumbbell Raises-1060
-1060
-1060
Abs
Crunches-2530
-2530
-2530
Reverse Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
85% Max Cycling (RPE 6)0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent Over Row with Back Extension-1060
-1060
-1060
Close-Grip Pulldowns-1060
-1060
-1060
One-Arm Dumbbell Bent-Over Rows-1060
-1060
Triceps
One-Arm Dumbbell Extensions-1060
-1060
One-Arm Dumbbell Kickbacks-1060
-1060
Lying Triceps Extensions-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
85% Max Cycling (RPE 6)0.000 miles0-

Workout routine comments

If you click on the link, you'll see an animated version of the lift. It is a great upper and lower back exercise.
 
February 6, 2011 at 8:29pm
bent over row? how do u do that?
 
February 6, 2011 at 7:31pm



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